Monday 10/10/16

Test week part 2, this week lifts and co will be tested. It makes no sense for me, I am pretty sure it did not change that much, so I will mostly work on my own stuff.

Today I did bodyweight instead of the regular class:

900m run

Metcon
6x
30 sec sit ups
30 sec rest
30 sec hollow hold
30 sec rest

6x
30 sec superman
30 sec rest
30 sec squat jumps
30 sec rest

Metcon
for time:
1600m run
20 burpees
30 hollow rocks
40 lunges
50 push ups
40 lunges
30 sit ups
20 burpees
800m run
RX 21:15

Afterwards I did the speed back squats from misfits outside
8×3 67kg

I finished the day with the weightlifting class. We worked on my “fav” movement today, the snatch and did a nice little strengths part at the end:
2x shoulder press for a givn amount of time without dropping the bar and 15 push ups (10 with bottom hold)

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6/2/16 Drop in @ CrossFit Kulmbach

I became a little restless and decided to go to a CrossFit box close by for a drop in.

http://crossfitkulmbach.de/

There was a Saturday 10 am class and it was a 50 min drive there. My parents came with me to drop me off and do some shopping.

I was hoping for heavy barbell stuff and gymnastic but…, well it was outdoor and running. Nevertheless the box owner was super nice and the three girls I did the wod with were cool and friendly. I would never done it on my own and it was good to feel my body and did some exercise…

WOD

5 min run
5 min rest
3 min run
3 min rest
2 min run
2 min rest
1 min run (hard effort)
1 min rest

21-15-9
Kettlebell Swing (American Style) RX 16kg (I used 20kg)
Goblet Squat
Hill Sprint
5:31 min

1/7/14

I di my 2nd 5-6 km morning run, so awesome. I hope to get back into it, wann do at least one 8km per week. At night I went to an outdoor wod with my former coach, he will open a new box with friends soon. I probably will start the CrossFit kids programme at their box. AWESOME

Warm up
run (around 800m)

Partner WOD
3 rds
run
100 squat
50 burpess

easy jog & stretching

It was great seeing old friends again and training with them. I am happy to be back in Berlin… 🙂